3180 Calorie
High-Protein diet and meal plan
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Example 3180 calorie
high-protein diet plan
Example 3180 Calorie High-Protein Meal Plan
299.7g Carbs
118.9g Fat
340.7g Protein
Breakfast
1018.6 Calories |
171.6g Carbs |
20.6g Fat |
55.0g Protein
1
shake
Banana oatmeal smoothie
716.9 Calories |
95.6g Carbs |
18.7g Fat |
50.7g Protein
2
cup
(296 g)
Blueberries
168.7 Calories |
42.9g Carbs |
1.0g Fat |
2.2g Protein
1
serving
Fruit Salad
133.0 Calories |
33.1g Carbs |
0.9g Fat |
2.1g Protein
|
Banana oatmeal smoothie
scaled to 1 shake
1/2 medium
Banana
1 1/2 cup
Reduced fat milk
1 cup
Oatmeal
1 tbsp
Peanut butter
1 scoop
Whey protein powder
Blueberries
296
g
Blueberries
Fruit Salad
scaled to 1 serving
1 cup, halves
Strawberries
1 cup
Blueberries
|
Banana oatmeal smoothie
Throw everything in a blender and blend. Add some ice cubes if you want it to be colder and less thick.
Fruit Salad
|
Lunch
1095.1 Calories |
84.0g Carbs |
17.7g Fat |
151.7g Protein
2
serving
All American Tuna
511.7 Calories |
31.9g Carbs |
11.9g Fat |
70.6g Protein
2
serving
Cottage Cheese & Grapes
429.6 Calories |
39.6g Carbs |
4.8g Fat |
57.1g Protein
1
serving
Yogurt with Radishes & Dill
153.8 Calories |
12.4g Carbs |
1.0g Fat |
24.0g Protein
|
All American Tuna
scaled to 2 serving
2 can
Tuna
2 tbsp
Light mayonnaise
1/4 cup, diced
Celery
1 large
Pickles
2 slice
Wheat bread
Cottage Cheese & Grapes
scaled to 2 serving
2 cup,
Cottage cheese
1 cup
Grapes
Yogurt with Radishes & Dill
scaled to 1 serving
8 oz
Nonfat greek yogurt
1 cup slices
Radishes
1/2 tsp
Dill weed
1 dash
Salt
1 dash
Pepper
|
All American Tuna
Mix all ingredients together in a bowl.
Serve with bread.
Cottage Cheese & Grapes
Cut grapes in half. Mix grapes with cottage cheese and serve.
Yogurt with Radishes & Dill
Chop radishes. Mix into yogurt with dill and a dash of salt and pepper. Enjoy!
|
Dinner
1416.6 Calories |
44.1g Carbs |
80.6g Fat |
134.0g Protein
2
serving
Cheesy Chicken and Spinach
1016.5 Calories |
15.4g Carbs |
49.3g Fat |
124.4g Protein
1
serving
Garlic Kale
80.6 Calories |
3.9g Carbs |
7.1g Fat |
1.6g Protein
2
serving
Bev's Sauteed Yellow Squash
319.5 Calories |
24.8g Carbs |
24.2g Fat |
8.0g Protein
|
Cheesy Chicken and Spinach
scaled to 2 serving
2 tbsp
Olive oil
4 half breast
Chicken breast
2 cup
Spinach
2 cup cherry tomatoes
Cherry tomatoes
2 oz
Mozzarella cheese
Garlic Kale
scaled to 1 serving
1/2 cup, chopped
Kale
1/2 tbsp
Olive oil
1 cloves, minced
Garlic
Bev's Sauteed Yellow Squash
scaled to 2 serving
3 medium
Squash
1 tbsp
Butter
1/2 medium
Onions
|
Cheesy Chicken and Spinach
Heat olive oil in a skillet over medium-high heat. Add chicken, cooking about 5-7 minutes. Flip chicken and continue to cook another 5-7 minutes until internal temperatures reaches 165F / 74C.
While the chicken is cooking, cut up tomatoes and spinach in to bite sized pieces.
Sauté vegetables in pan, season with garlic and salt as desired.
Shred or grate preferred cheese, like mozzarella, and add to pan.
When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Garlic Kale
Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
Bev's Sauteed Yellow Squash
Dice onions and slice squash.
Melt butter in large skillet. Add onion and cook just till tender.
Add yellow squash and continue cooking over medium heat, stirring until squash begins to soften.
Cover and continue cooking over low heat until nice and tender (usually about 20-25 minutes).
I add lots of salt and pepper.
|